|
WARMUP
800M RUN COMPLEMENT SQUATS 10-1 SLAM BALL WITH PARTNER LIFT FIND 1RM TRAP BAR DEADLIFT PUSH SLED AFTER EACH ATTEMP WOD FOR TIME WITH PARTNER 400M RUN W/ PLATE 45/25 40-30-20-10 CAL ROW PARTNER HOLDS BOTH PLATES 400M RUN W/ PLATE 45/25
0 Comments
WARMUP
W/PVC 10 PRESS 10 PUSH PRESS 10 PUSH JERK 10 DISLOCATES 10 FRONT SQUAT 10 AIR SQUAT MAX OUT TAKE 20 MINUTES TO FIND 1RM -PRESS -PUSH PRESS -PUSH JERK WOD FOR TIME 50 POWER CLEAN @ 185/135 50 HSPU 50 CAL ROW *15 TIME CAP WARMUP
w/PVC 3x 10 THRUSTER 10 TEMPO DEADLIFT (5 SEC UP/5 SEC DOWN) 10 SDHP 10 DISLOCATES 10 OHS THEN 1-4x1 POWER CLEAN + 1 HANG CLEAN 2-10x150m ROW+5 SHOULDER TO OVERHEAD @ AHAP REST :60 WOD 12 AMRAP 12 MED BALL CLEAN 10 WALL BALL 200m RUN WARMUP
5x 10 AIR SQUAT 10 PUSH-UP 15 BANDED GOOD MORNINGS FITNESS 1)POWER CLEAN 5X3 2)BENT OVER ROW 5X10 3A)5X100' KB FARMERS CARRY (AHAP) 3B)5X20 STANDING TEA POTS (53/35) PERFORMANCE 1-BACK SQUAT 8@50/6@60/4@70/2@80 2-4x20 ALT KB BENCH PRESS @ AHAP 3-3x25 DEFICIT DEADLIFT @ 135/95 WOD IN 30 MINUTES; LIFT AS MUCH WEIGHT AS POSSIBLE MINUTES 0-10, SQUAT MINUTES 10-20, BENCH MINUTES 20-30, DEADLIFT WARMUP
PUSH-PRESS & PUSH-JERK INSTRUCTION W/PVC FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2)PRESS 3X5 (ADD) 3A)5X15 LUNGE JUMPS 3B)5X20 GET UP SIT UPS (10 EACH SIDE) 3B)5X:30 MAX MOUNTAIN CLIMBERS PERFORMANCE 1-5x1 PRESS CLUSTER (PP+PJ+SPJK) 2-5x2 HANG POWER SNATCH @ AHAP 3-5x3 CLEAN PULL @ 115% OF CLEAN WOD 3 RFT 8 PUSH JERK @ 185/120 :60 PLANK 12 BURPEES :60 PLANK 16 KB SWINGS @ 53/35 WARMUP
2x5 WALL SQUAT 2x20 AIR SQUAT 2x5 GOBLET SQUAT 2x10 DISLOCATES 2x:30/:30 WALL PEC STRETCH THEN 30 MIN MAX REP PULL-UPS PUSH-UPS DIPS THEN 5x100m SPRINT WARMUP
JUMPING JACKS 1-2-3 ATHLETIC BURPEES THEN 10-1 KB HEADCUTTERS WITH PARTNER (53/35) LIFT 10 MINUTES 100 SQUATS (135/95) *15 BURPEES EVERY TIME BAR IS RACKED WOD 2-20-2 WALL BALLS (20/14) *CHASE EACH ROUND WITH A FIRE HYDRANT RUN WARMUP
400m RUN THEN 3xCLEAN PROGRESSION W/ BB FITNESS 1)OHS 5X3 2)SPLIT JERK 1RM 3A)5X10 BOTTOM UP KB PRESS (10L/10R) 3B)5X15 DIPS 3C)5XMAX HS HOLD PERFORMANCE 1-5x1 3 POS CLEAN (HI, HNG, FLR) @80 2-5x3 HI-HANG FLAT FOOT HI-PULL + 1 CLEAN @ AHAP 3-5x3 BSQ @ AHAP WOD 10 AMRAP 3 POWER CLEAN @ 185/135 15 HAND RELEASE PUSH-UPS 45 DOUBLE UNDERS WARMUP
2:00 JUMP ROPE THEN 4x SNATCH PROGRESSION W/ EMPTY BARBELL FITNESS 1)FRONT SQUAT 4X4 2)FLOOR PRESS 4X4 3A)5X10 CAPTAIN MORGAN (RIGHT) (10 EACH SIDE) 3B)5X1:00 SUPERMAN HOLD 3C)5X10 CAPTAIN MORGAN (LEFT) (10 EACH SIDE) PERFORMANCE 1-5x1 3 POS SNATCH (HI-HANG/HANG/FLOOR)@80 2-5x3 1 SN-GR PP + 2 OHS @ AHAP 3-5x3 3 Hi-HANG FLAT FOOT SNATCH HI-PULL + 1 SNATCH. @ AHAP WOD 9-7-5 OHS @ 60% of 1RM SNATCH CTB PULLUPS 300M RUN WARMUP WITH AN EMPTY BARBELL 2X 8 DEADLIFT 8 BO ROW 8 HANG CLEAN 8 PUSH PRESS 8 FRONT SQUAT 8 CURLS 8 TRI EXTENSION FITNESS 1)DEADLIFT 5RM 2)POWER CLEAN 4X4 3A)5X20 DYNAMIC STEP UPS (10 EACH SIDE, FAST, KNEE TO CHEST) 3B)5X5 SHIN HOPS 3C)5X200' SPRINT (TOUCH AT COD) PERFORMANCE 1-10 MIN TO ESTABLISH 1 RM BENCH PRESS 2-BENCH PRESS; 5@60, 5@70, ME@80 3-BACK SQUAT; 10@50,5@60,5@70,ME@80 WOD 4 RFT 7 HSPU (NO KIP) 14 KB SNATCH 53/35 (7/7) 21 SLAPPING PUSH-UPS THEN 2xME PLANK @45 |
Archives
August 2017
Categories |
RSS Feed